Gym on Sidechat | I’m at 6’1 178 lb/15% fat and wanna get to 185-190ish/15% fat. I gained my first 10 lbs of muscle while on a cut. QUESTIONS: How long do u think it will take to get there? Tips on keeping the gains coming?

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Gym 23w

I’m at 6’1 178 lb/15% fat and wanna get to 185-190ish/15% fat. I gained my first 10 lbs of muscle while on a cut. QUESTIONS: How long do u think it will take to get there? Tips on keeping the gains coming?

Anonymous 23w

Tbh you prob won’t find this helpful but… just time and hard work and consistency will do more for you than anything else

Anonymous

#1 23w

No worries! Specifically I was wondering if I’m missing anything (sets per week in parenthesis): - squat (5) - RDL (6), hamstring curls (3) - weighted pull-ups (7) + dips (7), lat pulldowns (3) - cable tricep extensions (3) + bicep curls (6)

Anonymous

OP 23w

Are there some exercises I should add or could I modify my training for hypertrophy?

Anonymous

OP 23w

You're missing out on exercises for shoulders, traps, and calves and your distribution of sets for other muscle groups is all over the place

Anonymous

#3 23w

What would you recommend for traps? I don’t really feel it with shrugs. How many sets should I aim for per muscle group?

Anonymous

OP 23w

Any sort of wide grip row, cuz your traps aren't just around your neck, they also make up the mid back. 4-10 sets is a reasonable range to do per week per muscle group, but I don't see the benefit of having 10 dedicated sets for your lats while your quads only get 5 in a compound lift